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952-841-2345Does Sugar Make Chronic Pain Worse?
Sugar! It’s the main reason why so many of our favorites snacks and treats taste so delicious! Not only that, but it’s also affordable and readily available pretty much anywhere. Unfortunately, these facts often overshadow the risks of sugar consumption.
It’s well known that eating too much sugar can cause obesity, diabetes, and heart disease. But did you know sugar can also make chronic pain worse? It’s true – eating too much sugar causes your body to react in all kinds of painful ways.
But we don’t want to come off all doom and gloom here. So our pain management experts share some useful knowledge on how sugar contributes to chronic pain as well as some helpful tips to find relief. There can be a place for some sugary snacks in your diet. If you do it right, you can enjoy your favorite treats while limiting the nasty side effects.
KEY TAKEAWAYS
- Sugar triggers inflammation. Eating too much sugar, especially refined sugar, can lead to the release of insulin and stress hormones, which triggers an inflammatory response in the body. This inflammation can worsen chronic pain.
- Lifestyle changes can help. Making adjustments to your diet and habits can help manage chronic pain. This includes choosing complex carbohydrates, staying hydrated, and getting regular exercise.
- Manage stress and sleep. High stress levels and a lack of sleep can negatively impact eating habits and increase the likelihood of consuming sugary foods. Therefore, managing stress and getting enough rest are important for pain management.
- Be mindful of hidden sugars. Processed foods often contain hidden sugars. Reading nutrition labels is recommended to identify and avoid these to reduce overall sugar intake.
Table of Contents
An introduction to sugar
The term “sugar” encompasses a variety of simple carbohydrates. While they all provide energy, their sources and how your body processes them can differ.
- Glucose: The most common form of sugar in nature. It is the body’s primary source of energy, and all other forms of sugar are converted into glucose to be used for fuel.
- Fructose: Known as “fruit sugar,” this is found naturally in fruits, honey, and some vegetables. The body processes fructose almost entirely in the liver.
- Sucrose: This is what we commonly know as “table sugar.” It’s a combination of glucose and fructose and is derived from sugar cane or sugar beets. Sucrose is the sugar generally found in most snacks and treats, such as candy, baked goods, and soft drinks. It is often referred to as “added sugars” in these cases.
- Lactose: The natural sugar found in milk and dairy products. It’s composed of glucose and galactose.
Most of us are familiar with the obvious sources of sugar, such as sweets and snacks, but many foods that are not considered “junk food” can have suprising amounts of added sugar. Such items include condiments like ketchup and barbeque sauce, breakfast cereal, granola bars, yogurt, bread, and dried fruits.
While your body processes all sugars similarly, natural sugars found in whole foods like fruits and dairy are generally considered healthier than added sugars because they include beneficial nutrients and are digested more slowly, leading to more stable blood sugar levels. Added sugars, on the other hand, offer no nutritional value and can contribute to various health problems when consumed in excess.
How does sugar affect chronic pain?
Consuming sugar causes our bodies to release insulin and stress hormones. These chemicals, in turn, can trigger inflammation, which is one of the most common causes of chronic pain.
Inflammation occurs when the body sends white blood cells to an area of injury or infection. The white blood cells then go to work protecting and healing the affected area. This sudden influx of cells to a single place causes swelling, redness, and tenderness. Sometimes this swelling may pinch or aggravate nerves, which can cause pain. Inflammation is a very natural response to bodily harm, but it can become chronic if it continues even in the absence of injury. Excess sugar consumption can promote chronic inflammation.
The parts of our bodies where we have the least amount of blood circulation are at greatest risk of inflammation. That is why the joints and back are common chronic pain points and can be the most dramatically impacted by sugar consumption. Research points to refined sugars as posing the greatest risk of causing inflammation. Refined sugar is the type you find in sweets like baked goods, candy, and ice cream.
Tips for chronic pain relief
The news isn’t all bad though. There are some easy lifestyle choices you can make that will allow you to enjoy (some) sweets while avoiding chronic pain flare ups. Here are a few simple tips to help you keep inflammation down.
Choose good carbs and avoid bad carbs
Good carbs contain a lot of fiber, which is absorbed slowly into the blood stream. This provides the body with energy, but without spiking glucose and insulin levels. Good carbs are found in foods such as whole grains, vegetables, fruits, and beans. And while some fruits like apples and pears have seemingly high sugar levels, they are low on the glycemic index, which means they keep blood sugar levels steady while preventing feelings of hunger.
Bad carbs, along with triggering your inflammation response, are absorbed quickly into the blood, which tends to spike blood sugar and insulin levels. Bad carbs are found in foods such as white bread, white rice, sugary beverages, and sweets.
There is room for some tasty treats in your life, as long as you eat them in moderation while focusing on eating mostly healthy, nutritious foods.
Drink plenty of water
Not only does staying hydrated aid in effective digestion and nutrient absorption, it also helps reduce chronic pain. Water helps flush out toxins and other irritants that contribute to inflammation.
Additionally, water helps manage joint pain. If you do not drink enough water, you become dehydrated. When this happens, your body looks for water anywhere it can find it, so it can redistribute it to where it is needed most. The cartilage in our joints are made up of 60% water, which makes them a prime target. Taking water from your joints reduces lubrication and enables toxins to remain, which fuels pain and inflammation (9).
According to he U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages, and food. About 20% of daily fluid intake usually comes from food and the rest from drinks (1).
Stay active
A regular exercise regimen goes hand in hand with a nutritious diet when it comes to managing chronic pain and your overall health. Physical activity releases a flood of anti-inflammatory chemicals into the body. Exercise also causes the body’s cells to increase their sensitivity to insulin. The increased insulin sensitivity from exercise also helps reduce chronic inflammation (8).
So, as you consume the occasional sugary snack, a healthy exercise routine can help minimize the impact on your body, reducing the risk of pain-causing inflammation. Find more information on exercising with chronic pain.
On another note, staying active can also help reduce stress and avoid caving to your cravings. Which brings us to…
Manage your stress
At first, this one may not seem associated with your diet. But in fact, stress can play a major role in the amount and kind of food you eat. You may have heard the term “emotional eating,” and it turns out this is a very real thing.
Stressful events cause the body to release a defensive chemical called cortisol. Studies show that if your body’s cortisol levels remain elevated for extended periods of time, it can result in increased food consumption, fat storage, and weight gain (2).
Additionally, recent research suggests that those experiencing stress are more likely to consume foods high in fat and sugar (3), which greatly increases the risk of triggering your body’s inflammation response.
If you experience consistent and/or severe stress in your life, consider taking steps to relax and find peace. You can learn more about stress and chronic pain by reading our blog, Does Chronic Pain Cause Anxiety?
Get enough sleep
Quality sleep is important for so many reasons. How it impacts your eating habits is no exception. Sleep deprivation can affect your body’s production of certain hormones that help control blood sugar levels.
Additionally, studies have shown that sleep deprivation affects the body’s release of the neurotransmitters ghrelin and leptin. This has shown to increase hunger and appetite, especially for calorie-dense foods with high carbohydrate/sugar content (5). If you start consuming more sugar, you run the risk of increasing inflammation.
Try to make sure you’re getting eight hours of sleep as often as possible to keep your body well rested and performing at its peak.
Americans adults on average consume around 17 teaspoons of sugar every day. This is 42% more than the maximum amount recommended by nutritionists, which is 12 teaspoons a day (based on a standard 2,000 calorie diet) (4).
Limiting sugar in your diet can reduce inflammation in the body, which can help ease or limit the pain you are feeling. Sugar has become so prevalent in most people’s diets that eliminating it altogether can be very tough. Instead, try taking small steps. After all, the experts don’t say you need to STOP consuming sugar. They just want us to reduce our consumption of it.
Other words for unhealthy sweeteners and additives
A good first step to a healthier diet is to read nutrition labels and seek out hidden sugar in the foods you eat. Here are the names of several unhealthy sweeteners and additives to keep an eye out for:
Try to limit eating foods that are high in these substances. Additionally, try to eat natural and fresh foods as often as you can.
Sugar is delicious! But it can also cause a variety of health problems, including making chronic pain worse. It’s important to know the facts and make smart lifestyle choices so you can continue to enjoy your favorite sugary treats (in moderation of course).
Pain relief at Twin Cities Pain Clinic
The tips mentioned above can certainly go a long way in helping you manage chronic pain. But there are cases where they still may not be enough on their own. Everyone experiences pain a bit differently after all. If you find yourself experiencing chronic pain, even with a healthier diet and lifestyle, contact the pain management experts at Twin Cities Pain Clinic and let us help you find relief.
Call: 952-841-2345
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